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09/30/2019

Posted on Sep 29, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (Weight)

4 x 100 Feet (25 x 4) BB Back Rack Carry
Rest as needed between sets of BR carries, make them fast but controlled

Metcon (AMRAP – Reps)

3 rounds for max reps:

• 1 min Max AB (calories)

• 1 min Max BFB

• 1 min Max Abmat situps

• 1 min Supinated DL Hold 185/125#

• 1 min Rest
For the supinated deadlift hold, lift barbell with palms out using proper deadlift form and hold at the top for 1 min. Each time the barbell drops before time is up, perform 10 push-ups. If time ends during push-ups, continue push-ups in the Rest min. If time remains after push-ups, repeat deadlift hold until time is up.

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.